Coping with achy stiffness at the back of your thighs generally is a actual ache within the butt. Fortuitously, one of the best hamstring stretches generally is a balm for tight and cranky legs, offering candy, candy aid.
And that’s one thing plenty of people can have a good time. That’s as a result of tight hamstrings are “quite common,” Natalie Frizzell, PT, DPT, an train and sports activities bodily therapist with FX Bodily Remedy, tells SELF. There are a bunch of explanation why—and in addition a bunch of various stretches you are able to do to assist. Beneath, necessary intel on the causes and repercussions of tight hammies, find out how to loosen them up, and 10 bodily therapist-approved hamstring stretches that may do exactly that.
What’s the root reason for tight hamstrings?
There are many causes why tight hamstrings occur. A very frequent one is on a regular basis we spend sitting on our butts, bodily therapist and run coach Kimberly Melvan, DPT, CSCS, tells SELF. “While you’re in that sitting place, it shortens the muscle groups,” she explains. So in the event you’re doing that for lengthy durations of time, stiffness can begin to creep in. Being inactive typically may contribute. “Simply not utilizing them may cause them to tighten up”, Dr. Melvan provides.
Weak glutes are one other perpetrator, since that causes the hamstrings to tackle extra work to increase the hips, Dr. Melvan explains. When the hammies get overworked, they’ll tighten up.
Different contributing elements embody having weak hamstrings, a historical past of hamstring strains, flexibility points in different muscle groups, or motor management points within the hips or knee joints, Dhara Shah, PT, DPT, bodily therapist in outpatient rehab at Emory College Hospital and spokesperson for the American Bodily Remedy Affiliation, tells SELF.
Genetics could also be at play too; a few of us simply have tight hamstrings due to our DNA, Dr. Frizzell says.
Lastly, it won’t need to do with the muscle groups themselves, both. Generally when you’ve got tight hamstrings, the muscle itself isn’t shortened, however quite there’s tightness within the myofascia, which is connective tissue that surrounds and interweaves a number of muscle groups, Dr. Shah explains. When a muscle is injured or put beneath further stress, myofascial set off factors—principally, irritable spots within the muscle—can type and trigger ache. Your hammies may really feel tight when there’s restricted blood circulate to them. “If muscle groups don’t get sufficient oxygen from applicable blood circulate, it could trigger ache or discomfort,” Dr. Shah explains.
Tight hamstrings don’t really feel nice, however can they put you vulnerable to harm?
Right here’s the factor: “Tight hamstrings don’t all the time equate to harm or ache,” Dr. Melvan says. Some individuals might have tight hamstrings and be simply fantastic. However different instances, they’ll trigger issues in surrounding muscle groups and joints. “If you do not have sufficient movement in a single space, you may see points in one other space,” Dr. Melvan explains. “The again, hips, knees—all of these can have points if the hamstrings are tight.” That’s as a result of tight hammies can shift your motion patterns, change your posture, and restrict your vary of movement, she says. And these alterations can result in different muscle groups taking up extra stress than they’re designed to, finally upping the probabilities of ache and harm.
